Skill
Lunge kick to handstand

10×1 in your square or handstand walk if you have room. If wall space is free you can kick up to the wall. If you’re not ready to get upside down you can try some holds in a pike position with your feet on the ground or on a box.

Workout of the Day
AMRAP in 10 minutes
7 box jumps
4 strict press

You’ll need a barbell and a box for today’s workout. Choosing your strict press weight will be the most important task today. This movement can go south pretty fast if you go a bit too heavy. As you press overhead make sure to squeeze your legs and midline tight to avoid overextending your back through the press. Try more than one set of four strict press before the workout starts to make sure you can complete all four reps in a row from the start. Box jumps can always be scaled to step ups if needed or find a shorter box to jump to if the standard 24/20″ is too high.

standard: 75/55 lb, step ups
rx: 95/65 lb, 24/20″
sport: 115/85 lb, 24/20″
overachiever: 135/95 lb, 30/24″

CFD at home:
This workout can be done with a dumbbell, kettlebell or barbell. It is up to you how you want to break up the strict press but try to keep things as even as possible between your arms. The strict press is a press overhead using only your arms so squeeze your legs and midline tight as you press each rep from your shoulder to overhead. If you don’t have a box or something to jump to you can choose to do step ups, broad jumps or find something that you can jump over for each rep like a packing box, bench or cooler. Hope you’re staying cool at home today and see you on the leaderboard!